mid-30s and rain

Yesterday morning was supposed to be sleet and freezing rain, but it was just a tad too warm, so I enjoyed my "rock circuit" in light rain and 33 degrees. The circuit involves a lot of being on the ground doing pushups, abs, supermans, etc. I even stuck my butt in a puddle doing the tricep dips. I was sopping wet.

Today was the same weather but about a degree warmer and the light rain was exchanged for rain/heavy rain. I wore a nylon jacket so the soaked shirts were from sweat. My soaked shoes, socks, and tights were courtesy of the rain though.

Anyway, today was supposed to be 9-10 miles moderate with 20' alternating 5k (on) and 5k+60'' pace (off) like so -- 2 x (90 on/90 off), 4 x (60 on/60 off), 4 x (30 on/30 off), 4 x (15 on /15 off). I was supposed to do about 6:25 on and 7:25 off based on 20:00 for 5k.

I did the first lap in lane 1 (and about an inch of standing water on one of the curves) to get a reading on the first 5k pace, figuring one lap should be 96-97'' to hit 6:24-6:28 pace. Well, I hit it right at 97 seconds, so that was nice. After that I scooted into lanes 3 and 4 (switching to avoid deep puddle) and ran by feel, letting my Garmin get the distance.

Here's what Mr. Garmin read

dist pace Avg. HR   Max. HR
1.00 8:39 132 (66%) 154 (77%)
1.01 8:43 144 (72%) 154 (77%)
1.00 7:48 147 (74%) 156 (78%)
1.00 8:34 152 (76%) 161 (81%)
0.24 8:30 149 (74%) 154 (77%)
0.26 6:12 171 (85%) 178 (89%) - first 90 on
0.21 7:21 172 (86%) 178 (89%)
0.25 6:15 175 (87%) 179 (89%)
0.21 7:24 173 (86%) 177 (88%) - last 90 off
0.17 6:13 175 (87%) 180 (90%) - first 60 on
0.14 7:42 173 (87%) 179 (90%)
0.16 6:27 175 (87%) 179 (90%)
0.15 7:26 176 (88%) 180 (90%)
0.16 6:28 177 (88%) 179 (90%)
0.14 7:17 178 (89%) 180 (90%)
0.15 6:43 177 (88%) 179 (89%)
0.15 7:25 176 (88%) 179 (90%) - last 60 off
0.10 6:48 175 (87%) 176 (88%) - first 30 on
0.07 7:48 176 (88%) 177 (88%)
0.08 6:40 174 (87%) 177 (88%)
0.09 7:03 177 (89%) 179 (89%)
0.09 6:45 177 (89%) 178 (89%)
0.07 7:23 182 (91%) 186 (93%)
0.08 6:18 177 (89%) 179 (90%)
0.08 7:34 176 (88%) 179 (89%) - last 30 off
0.05 6:40 174 (87%) 176 (88%) - first 15 on
0.04 7:38 177 (88%) 177 (88%)
0.04 6:51 176 (88%) 176 (88%)
0.04 7:48 177 (89%) 178 (89%)
0.05 6:46 175 (87%) 177 (89%)
0.04 8:14 178 (89%) 178 (89%)
0.05 7:01 177 (88%) 177 (89%)
0.04 8:01 176 (88%) 177 (88%) - last 15 off
1.00 8:46 157 (79%) 174 (87%)
1.00 8:44 154 (77%) 166 (83%)
0.64 9:32 156 (78%) 165 (82%) - includes 10xstrides

Of course since these intervals are so short that the Garmin isn't going to give an accurate pace for each. I figured I should average about 6:55 = (6:25+7:25)/2 for the whole thing though. I covered 3.14 in 21:46, so that's 6:56 pace. Not bad!

I did the 10 strides, but I haven't quite got the hang of them yet. I tweaked my knee on the third one, backed off a bit, and then finished them out just trying to stretch my legs.